A study conducted by the University of the Philippines’ Population Institute titled “Future Aging in the Philippines: Demographic Trends, Human Capital and Health Status” found that Filipino seniors – or those aged 60 and above – now number approximately seven million as of 2015, or a spike from 3.2 million in 1990, 4.6 million in 2000, and 6.2 million in 2010. While the Philippines is considered a young population, the study also revealed that older Filipinos are expected to account for 10 percent of the population by 2025.
“Population aging is an increasing challenge worldwide,” says Prof. Gary Small, a member of Herbalife Nutrition Advisory Board and the author of several popular books on brain health and aging (The Memory Bible, The Memory Prescription, The Longevity Bible and iBrain), which have been translated into two dozen languages.
With the country’s population starting to age between 2025 and 2030, it has become especially important for Filipinos to adopt measures to mitigate the impacts of aging, Prof. Small added, noting that the Department of Health has been discouraging heavy drinking while encouraging physical exercise to promote better health. What is important is for every individual to early on adopt a lifestyle that will boost the chances of remaining healthy and smart long into one’s old age.
“I have learned much about such lifestyle choices through my research as a professor of psychiatry at the UCLA Semel Institute, US, where I direct the Geriatric Psychiatry Division and the UCLA Longevity Center. Together with my colleagues, I have conducted studies using modern brain scan technology and neuropsychological evaluations, as well as assessments of cardiovascular status, exercise levels, and dietary habits that may strengthen memory. These plus other research conducted worldwide clearly show that while aging is inevitable, its negative consequences on health can be slowed down with the help of good nutrition and both physical and mental exercise,” shared the aging specialist.
A meal plan similar to the Mediterranean diet is what the professor advocates since this is not only good for the brain but is also healthy overall since it helps to protect the heart and control body weight. This meal plan includes antioxidant fruits such as berries and raisins, along with antioxidant vegetables like spinach and broccoli; foods rich in omega-3 fats, which include fish and walnuts; healthy proteins such as chicken breast, fish, and low-fat yogurt; and whole grains like brown rice and oatmeal.
Potential health benefits can also be derived from spices and herbs due to their antioxidants and other effects. Many Filipinos are on the right track since they use garlic – which has been shown to lower cholesterol levels and blood pressure – in many of their dishes. Ginger may also ease the pain of arthritis, and several herbs and spices are under study for their potential cancer-fighting properties.
Dr. Small reiterates that a good diet will not only boost your mental and physical health as you age, but will also help you look and feel good. This does not necessarily mean however that you should avoid foods and snacks you might enjoy. For those with a sweet tooth, moderation is the key. Besides which, chocolate does contain brain healthy antioxidants.
Exercise is also vital for slowing the effects of aging, with multiple studies showing that it can prolong life and reduce disease and disability in old age. It’s never too late to start being physically active, as one study found that men who only started exercising after the age of 45 enjoyed a 24 percent lower death rate than males who remained inactive.
Exercising reduces chances of multiple diseases including cancer, stroke, heart disease, and diabetes. It also safeguards brain from other effects of aging. In a study conducted by Dr. Small with his UCLA research group, it was found that people who performed daily physical exercise along with healthy diet and mental exercise experienced significant improvements in their memory ability in just two weeks.
Note, too, that exercise does not mean a brutal workout in a gym, or running a marathon. A brisk 30-minute walk each day will ensure cardiovascular conditioning that gets your heart pumping oxygen and nutrients to your brain cells. However, the brain should also get some exercise, keeping mentally active with a daily routine, like doing crossword puzzles or Sudoku after reading the newspaper.
“But regardless of the age, a combination of good nutrition as well as physical and mental exercise will benefit an individual in multiple ways. And you will boost your chances of living life to the full, well into your golden years,” Dr. Small concluded.
Dr. Gary Small will be in Manila to conduct a free seminar to Filipino medical practitioners on April 25, 2016, at the Shangri-La Hotel at The Fort in Taguig.
